The Octave method 📚

novice-friendly — it’s basically a “smart beginner-to-intermediate bridge.” You’ll build muscle, strength, and endurance, without running into the usual novice mistakes like overtraining, bad form, or chasing PRs every week

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Push Day (Chest, Shoulders, Tr

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Dip (Weighted)

Skull Crusher (Barbell)

Push (Strength + Volume Focus)

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Hack Squat

Belt Squat

Standing Calf Raise

Leg Curl

Legs 

Lat Pulldown

Single Arm Row (Dumbbell)

Seated Row (Cable)

Rear Delt Fly (Dumbbell)

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Pull (Width + Arm Focus)

Bent Over Row (Barbell)

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Face Pull

Preacher Curl (Barbell)

Hammer Curl

Pull (Back, Biceps, Rear Delts

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